Track everything that you eat and drink for five days. Enter the information in the table below. Add more rows to the table as needed. Include the name of the food, the estimated amount consumed, and the estimated number of calories. To obtain calorie counts, you can use nutrition labels or use the food calculator. You do not have to be logged in to the site to get calorie counts. To use the calculator to find calorie counts, follow these steps:

In the window that reads Search Food, enter the name of a food item (e. g., chicken rice soup). Then click magnifying glass or press Enter.
You will see a list of food items that match your search. Select an item from the list (e. g., chicken rice soup).
You will see details about the food you selected. Enter the number of servings and then click calculate (e. g., 2).
The You've Consumed section shows the total number of calories for your food item (e. g., 2 servings of chicken rice soup contains 178 total calories).